Cottage Cheese Cauliflower Tots

Craving a crispy snack that’s both delicious and nutritious? These Cottage Cheese Cauliflower Tots are the perfect guilt-free treat! They’re golden on the outside, tender on the inside, and loaded with flavor. Packed with protein from cottage cheese and fiber from cauliflower, these tots are a wholesome alternative to traditional tater tots. Ideal for snacking, lunchboxes, or a fun side dish!

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Why You’ll Love This Recipe
Healthier Option – Baked or air-fried for a light, crisp bite.
Protein-Packed – Cottage cheese adds a creamy texture and extra protein.
Kid-Approved – A sneaky way to get more veggies into their meals.
Versatile – Great as a snack, side dish, or appetizer.
Freezer-Friendly – Perfect for meal prep and quick lunches.

Ingredients You’ll Need

• 2 cups cauliflower florets (steamed and chopped)
• ¾ cup low-fat cottage cheese
• 1 large egg
• ½ cup shredded cheddar cheese
• ½ cup breadcrumbs (or almond flour for low-carb version)
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tbsp chopped parsley (optional)
• Olive oil spray (for crisping)

Tools You’ll Need

• Steamer or microwave
• Food processor or knife for chopping cauliflower
• Mixing bowl
• Baking sheet or air fryer
• Parchment paper
• Measuring cups and spoons
• Spoon or small scoop for shaping

Step-by-Step Instructions

Step 1: Prep the Cauliflower

1. Steam or microwave cauliflower florets until fork-tender, about 8–10 minutes.
2. Let cool slightly, then finely chop or pulse in a food processor until it resembles rice.
3. Transfer to a clean towel or cheesecloth and squeeze out any excess moisture.

Step 2: Mix the Ingredients

1. In a large bowl, combine chopped cauliflower, cottage cheese, egg, shredded cheddar, breadcrumbs, garlic powder, onion powder, salt, pepper, and parsley.
2. Stir until everything is evenly mixed. The mixture should be moist but hold together when pressed.

Step 3: Shape the Tots

1. Use a spoon or small cookie scoop to portion out the mixture.
2. Form each scoop into a mini tot shape (oval or cylindrical).
3. Place them on a parchment-lined baking sheet or directly in your air fryer basket.

Step 4: Cook the Tots

To Bake:

1. Preheat oven to 400°F (200°C).
2. Lightly spray tots with olive oil.
3. Bake for 25–30 minutes, flipping halfway, until golden brown and crispy.

To Air Fry:

1. Preheat air fryer to 375°F (190°C).
2. Spray tots with olive oil and place in a single layer.
3. Air fry for 12–15 minutes, shaking halfway through, until crisp and golden.

Step 5: Serve & Enjoy

1. Let the tots cool for a couple of minutes after cooking.
2. Serve with ketchup, ranch dressing, or your favorite dipping sauce.

Tips for Success
Dry Cauliflower is Key – Squeeze out moisture to avoid soggy tots.
Use Full-Fat Cottage Cheese for Richer Flavor – But low-fat also works well.
Get Creative – Add a pinch of paprika, chili flakes, or Italian herbs for variety.
Chill if Needed – If your mixture feels soft, refrigerate for 20 minutes to help with shaping.
Double the Batch – Freeze extras for a ready-to-cook snack anytime.

Serving Suggestions
With Dips – Pair with marinara, hummus, or chipotle mayo.
As a Side Dish – Serve with grilled chicken, turkey burgers, or baked fish.
Snack Platter – Include them in a party tray with veggie sticks and fruit.
In Lunchboxes – Great hot or at room temp for school or work meals.

How to Store & Reheat

Storing:
Refrigerate: Store in an airtight container for up to 4 days.
Freeze: Lay tots on a baking sheet to freeze individually, then store in a freezer bag for up to 2 months.

Reheating:
Oven: Bake at 375°F (190°C) for 10–12 minutes until crisp.
Air Fryer: Reheat at 350°F (175°C) for 5–7 minutes.
Microwave: Heat for 30–45 seconds, though texture may be softer.

Frequently Asked Questions

1. Can I use frozen cauliflower?
   Yes, thaw completely and squeeze out excess moisture before using.
2. What’s a good breadcrumb substitute?
   Try almond flour for low-carb or oat flour for a gluten-free version.
3. Can I use another cheese besides cheddar?
   Absolutely! Mozzarella, parmesan, or pepper jack work great.
4. Are these good for toddlers?
   Yes! They’re soft, easy to eat, and packed with healthy ingredients.
5. Can I add extra veggies?
   Sure—finely grated carrot, zucchini (squeezed dry), or spinach are great additions.

Final Thoughts
These Cottage Cheese Cauliflower Tots are everything you want in a snack: crispy, cheesy, satisfying, and secretly healthy. They’re fun to eat, easy to make, and endlessly customizable. Whether you’re prepping lunches, serving guests, or just satisfying a craving, these little bites are sure to impress.

Give them a try and tag your photos—I’d love to see your creations!

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Cuisine: American

Nutritional Information (Per Serving – 6 tots):
Calories: 160 | Protein: 10g | Carbohydrates: 9g | Fat: 10g | Fiber: 2g | Sodium: 240mg

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